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WOD:

1) Every 8:00 x 5 sets:

A – 20 Dumbbell Burpee Deadlifts 50/35

B – 75 Double-unders

C – 20 Dumbbell Front Squats 50/35

D – 20 Dumbbell Push Press 50/35

E – 30/20 Calories Ski/Bike/Row/Run

Scale movements and load as needed. Structure of this workout is that each set you rotate to the next movement to start at. So set 1 is as written, set 2 would then go B, C, D, E, A, set 3 would be C, D, E, A, B and so on. Movements do not have rest between them they are straight through. Desired stimulus is that the first round should be taking around 5-6 minutes. Knowing most athletes tend to slow as they fatigue a little, knowing that movement order can also make each set more or less difficult, this starting time domain should keep you within 7 minutes by the last interval. As an athlete if you know you tend to go out hot and dramatically slow down, you might be looking for even more rest the first round, on the other end if you’ve got great pacing capacity you might pick loads that take you closer to 6:30 to finish the first round knowing that you will slow down very little.

Extra Work:

2) Incline Bench “YAT”: 3 sets of 5

Rest 90-120 seconds between sets. No more than 5lb weights.

3) Tempo (3.3.3) Tall Kneeling Pallof Press: 5 sets of 5/side

Rest 90-120 seconds between sets. Focus on position, quality, and tempo, not speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE